Events

Julie Young’s O2fitness – Truckee Women’s Trail Running Group

Training Program Details

Complete 10-week (expanded from previous eight week program) comprehensive daily training program coupled with weekly group training
Starts May 20
Twice weekly group workouts (Structured-coached Mondays 5:30-6:45pm;/Un-coached group endurance Saturdays 9am)
$195 program fee by May 16 -increases to $235 after May 16
Minimum fitness requirement: must be able to run 5 miles
Training group open to all –who want a science-based, structured, comprehensive training plan, supported by group workouts

Training Program Participants Receive

Daily science-based, systematic progressive training program based on heart rate zones written by Julie Young** posted on Training Peaks web-based coaching platform
New this year – expanded group workout time to include hip activation and stability based on research proven and developed, USC Movement Performance Institute (mpi.com) protocol; trunk stability and dynamic movement preparation. Specific stability and mobility strategies to improve running efficiency and performance
Expert coaching and support
Monday coached workouts, meet at various Truckee area trails and include – gait technique/drills; speed to improve economy of movement; ascending and descending technique/skills; workouts to improve specific running power and strength; tempo and sub lactate threshold intervals
Saturday un-coached group run– endurance/base training – route determined by the coach, consistent with training plan volume progression – a bonus opportunity for group members to partner up
10% discount on Silver Sage Sports Performance Center services for the duration of the program – including Lactate Threshold and Vo2 tests, and Dartfish video-MPI certified gait analysis
E-mail support – individual questions regarding training and running related issues
Meet new training partners

Contact Julie Young at jyoung@o2fitness.net for further information and to register, or visit www.o2fitness.net

**Julie Young is the Head Coach of O2fitness and Director of Silver Sage Sports Performance Center; former 12-year US National Cycling, World Championship Team member, multiple European Stage race winner; multiple winner of Tahoe Rim Trail 50K, Lake of the Sky and Golden Hills trail marathons

Sierra Foothills Cycling Club – Descending Clinic, And More

This clinic will help participants gain confidence, take command of their descending and learn to love it! Bike handling and descending are underestimated and valuable tools, especially for those riding ultra distance single and multi-day events – for time efficiency, relaxation and recovery. As cyclists we earn our turns – might as well embrace the speed and enjoy the ride.

When: Saturday, April 20
Time: 3-5pm
Meet: Railhead Park
What: Clinic on bike handling, cornering and descending
Who: Sierra Foothill Cycling Club members
Led by Julie Young**

Session Overview

Off-Bike Chalk Talk
- Importance of bike, fit position and posture as foundation for handling and descending
- General overview of techniques and strategies for safe, effective, fast descending
- Concepts of descending
  - Progression from basic skills to more advanced
On-Bike Skill Development
- Progression
  - Master gradual one corner descent and progress to linking a descending series of turns
  - Basic to advance handling skills and cornering concepts/strategies to improve descending confidence, performance and efficiency

“In racing, bike handling skills and descending are tactical tools. As an example, I won one of my major European stage race overall victories – escaping on the descent and then holding on to my overall lead over the remaining stages,” says Julie Young.

**Julie Young

Julie’s resume includes a 12-year National A team career – training under the sports prominent coaches, trainers, physiologists, to help her achieve a dominant career in European stage races, as well as single day classics. These experiences molded her current coaching philosophy and practice.

She has since coupled this practical experience and elite international achievement with science, joining Silver Sage Sports Performance Center as the Director, and significant investment in continuing education.

Her elite international achievements have afforded entrance in to an exclusive club. The relationships she developed over her 12 year career continue to allow inside access to cutting edge training techniques.

2005-Present

O2fitness –Optimum Outdoor Fitness

Owner, Head Coach and Performance Trainer

02fitness is distinguished by providing science-based, systematic, individualized training programs that support those seeking general fitness to performance. Programs range from sport-specific strength conditioning to endurance training. Develop and lead physical training and fitness curricula for individual clients ranging from recreational-minded to elite athletes, as well as corporate wellness programs

2011-Present

Silver Sage Sports Performance Center

Reno, NV

Director of Silver Sage Sports Performance Center

Develop performance training, endurance coaching, general fitness and wellness plans; perform bike fitting and gait analysis via Dartfish video analysis; conduct lactate threshold and Vo2max physiological testing; develop and implement the business and marketing plan.

1990-2002

Professional Trade and US National A Cycling Teams

Domestic/International

Professional/U.S. National A Team Cyclist

A full-time cyclist representing the United States national, as well as professional trade cycling teams. Competed domestically and internationally.

• World Championship Team Member 1991, 1993-1995, 1998-1999.

• Olympic alternate 1992.

• Pan American Games 1994.

• Core States Pro Championships, 2nd, 1st American, 1994

• Winner Downer’s Grove Pro Criterium, 2001

• Overall General Classification winner of the Tour de L’Aude, France – women’s equivalent of Tour de France.

• Overall General Classification winner Tour d’Aquitaine, France

During career, top U.S. General Classification rider in European stage races with consistent top 10 overall finishes.

Stage wins and podium finishes at Tour de L’Aude, Tour d’Aquitaine, Tour of European Economic Communities, Molenheike, Tour d’Epinal and Grand Prix de Quebec.

Pro teams included AutoTrader.com, Timex, Fanini, Saturn and Kahlua, concurrently representing the U.S. National Team. Named Autotrader.com team captain.

Education

University of California, Los Angeles
B.A. Political Science/International Relations
Dean’s List
UCLA Golf Team, NCAA Academic All-American

Continuing Education

Advanced Functional Biomechanics of the Lower Quarter: Integration of Technology into Practice, six month fellowship, USC Movement Performance Institute, 2012
Body Geometry Professional Bike Fitting certification, Specialized, Morgan Hill, CA, 2011
PSIA Level II certified, cross-country ski instructor, 2010
Elite Performance Training/Conditioning, mentorship, Athletes’ Performance, Arizona, 2010

Effective Off-Snow Functional Stability, Mobility and Movement Strategies for Improved On-Snow Ski Performance

On Tuesday April 9, from 6-7:30 at Tahoe Donner Cross-Country Center, Ryan Solberg, Clinical Director at Tahoe Forest Physical Therapy, and I will be present, demo and lead participants in off-snow strategies to improve on-snow technique efficiency and performance. The presentation will start with a discussion on the importance of biomechanics, followed by an abbreviated participant strength, flexibility and movement assessment utilizing Dartfish video analysis. Finally we will jump in to action with a sampling of the exercise progression to address and improve weak links in movement patterns.

We all know that precise technique is money for effortless efficient cross-country skiing. The key to developing and honing on-snow technique is our off-snow ability to effectively activate and strengthen muscles and then train them to move properly. By improving hip, pelvis, single limb and trunk stability and mobility – we train the essential ingredients for effective movement, which in terms of skiing equates to effortless balance on a flat gliding ski.

This upcoming presentation, held in conjunction with the Super Tour Cross-Country Ski National Championships, is based on an exercise protocol developed by renowned researcher, physical therapist and USC professor, Dr. Chris Powers. Ryan and I both had the privilege to recently attend the six month Advanced Biomechanics of the Lower Extremities fellowship with Dr. Powers at his USC-based Movement Performance Institute (MPI). As a result of 10 years of research at USC and more recent testing at MPI, Powers has developed an eight-tiered program that begins with muscle activation, then transitions to strength and concludes by training movement. Not all strength programs are created equal – this effective and proven system first institutes brain and isolated muscle communication. Athletic performance is more than pure strength – it is ultimately our ability to generate, control and direct powerful movements.

Tuesday’s presentation will emphasize the importance of developing off-snow functional strength and movement as the foundation for on-snow technique and improved performance. Our chronically sedentary life-styles, have resulted in a perpetual state of flexion, contributing to tight hip flexors, and over-active internal rotators and adductors. Due to this tightness we default to the path of least resistance, and adopt quad dominant movement strategies. As a consequence, we lose the ability to feel, activate and utilize the powerful hips – gluteus medius and gluteus maximus.

The lack of hip activation and stability on skis results in poor hip, knee and toe alignment and the inability to effectively set and maintain a flat ski. Hip strength is the greatest contributor to pelvis, trunk and single leg stability. Our ability to tap in to this strength provides hip, knee and toe alignment affording more precise on-ski movements/technique well as improved balance and power – all the ingredients for efficient, effortless skiing.

While the exercise progression presented will result in more controlled and effortless hip and knee alignment over the flat gliding ski, it will be equally beneficial during the off-season pursuits of cycling and running. Improved hip strength resulting in more sound biomechanics will facilitate greater efficiency to produce linear force in to the pedal while cycling and in to the ground while running. While hip strength is central to improving performance, it is of equal value to ensure injury prevention and the knee is utilized as it was designed.

Click List of Excercises for a sampling of the exercise progression

Hope to see you Tuesday

SuperTour Cross Country Ski National Champs and Olypmic Qualifiers are Here

We at Silver Sage Sports Performance Center and o2fitness are pleased to support and sponsor the SuperTour. We will be hosting several presentations over the two week schedule of events, including Hydration and Nutrition for Skiing, Techniques of the Pros, and Off-Snow Stability and Mobility Strategies for Improved On-Snow Efficiency and Performance.

Technique of the Pros takes place Sunday April 7 at 6 pm at Tahoe Donner Cross-Country Center.

Using the latest in sporting video review technology, Dartfish video analysis, I will be joined by Sugar Bowl Academy’s Coach, Jeff Schloss; and Olympic Biathlete Glenn Jobe to dissect and analyze race footage of top SuperTour athletes’ technique. We captured video during Thursday’s skate prologue and Friday’s classic 10 and 15 K events – it was thrilling and inspiring to be trail-side as the best skiers in the world strutted their stuff. It is a free event, but donations are welcome to help sponsor the Tahoe Donner Cross Country Far West Farm Team athletes.

Visit our websites next week when we will post samplings of Super Tour ski action and Dartfish analysis.

We utilize Dartfish in many of the Silver Sage Sports Performance Center services, including bike fitting, as well as gait and running analysis. In addition we use Dartfish when developing individual return to sport, injury prevention and performance strength and conditioning programs as a way to precisely define and identify weak links in movement patterns.

What is the SuperTour?

The United States Ski & Snowboard Association (USSA) SuperTour Finals and U.S. Distance Nationals are the premier cross country ski races in the United States. The event is held annually each spring and features over 200 of the most talented cross country skiers in the world. Among the featured elite athletes scheduled to make an appearance is Kikkan Randall of the U.S. Ski Team, currently ranked second on the FIS World Cup tour.

“The SuperTour Finals is extremely prestigious. This is the most exciting race event to hit the local Nordic scene since the 1960 Olympics at Squaw Valley,” says Tahoe Donner Cross Country Ski Center manager Sally Jones. “I encourage everyone to come out to watch how fast these talented professional and amateur athletes can ski,” Jones says.

The United States Ski & Snowboard Association (USSA) SuperTour Finals, a Nordic Olympic qualifying cross country race series comes to Tahoe/Truckee on Thursday, April 4 through Thursday, April 11 with special Tahoe Donner festivities for two weeks surrounding the event.

Announcing a New Auburn Coed, Intermediate-Advanced Cycling Training Group

Training Program Details

Fall session starts – date to be determined (if you are interested, please contact Julie Young with days and times that work for you)
Weekly group workouts over an 8-week session
Twice weekly group workouts (Coached structured, interval session day – to be determined/Sundays 9am, optional bonus group endurance ride)
$225 program fee by (date to be determined) -increases to $255 after (date to be determined)
Fitness requirement: Strong endurance base and fitness to ride tempo pace
Training group, open to men and women, will focus on providing a tool kit of structured intensity workouts in a dynamic group setting, supported by a science-based comprehensive daily training plan

Training Program Participants Receive

Daily science-based, systematic progressive training program based on heart rate zones written by Julie Young** delivered via Training Peaks web-based coaching software
Expert coaching and support
Coached workouts, meet at various Auburn locations and include – pedaling technique/drills; economy of movement/speed skills; in and out of the saddle power development; climbing/ascending technique/skills; individual pedaling cadence efficiency determination; specific cycling strength; tempo and sub lactate threshold intervals
Coached workouts also include off-bike performance enhancing foundational functional strength – movement prep to fire nervous system and activate glutes, dynamic trunk and single leg stability
Sunday un-coached optional bonus group ride– endurance/base training – route determined by the coach, consistent with training plan volume progression
15% discount on Silver Sage Sports Performance services for the duration of the program – including Lactate Threshold and Vo2 tests, and Specialized Certified Professional bike fitting
Post- program participants eligible for 10% discount on individualized coaching and training plans
E-mail support – individual questions regarding training and cycling related issues
Meet new training partners
Two organized cycling workouts per week – day to be determined and Sundays

Contact Julie Young at jyoung@o2fitness.net for further information and to register, or visit www.o2fitness.net

**Julie Young is the Head Coach of O2fitness and Director of Silver Sage Sports Performance Center, and a former 12-year US National Cycling, multiple European stage race winner and World Championship Team member.

Sponsored Events

Julie Young’s O2fitness – Truckee Women’s Trail Running Group

Sierra Foothills Cycling Club – Descending Clinic, And More

Effective Off-Snow Functional Stability, Mobility and Movement Strategies for Improved On-Snow Ski Performance

SuperTour Cross Country Ski National Champs and Olypmic Qualifiers are Here

What is the SuperTour?

Announcing a New Auburn Coed, Intermediate-Advanced Cycling Training Group

Running ’round Reno

Cheflandria race reports

Kinetic Cycles Racing Team

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